CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

2 Minutes – Band Lat/Shoulder Stretches

2 Minutes – Calf and Ankle Mobility

Warm-up

2-3 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

Skill Work/Activation

5-10 Minutes Kipping/Butterfly Skillwork

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups